WODs

a) mobility 3min
1:00 each
elbow instep rotation
hand walk
inverted hamstring stretch

b) warm up 4min
amrap 4min
10 elbow rotations
10 good mornings
10 scapula push ups + 5 push ups

c) tempo deadlift 12min
(cycle week 1/3)
build to a heavy 3 rep deadlift
5 sec negative

try to increase weight from 31.7.24.

d) conditioning 18min
emom 10min
12 push ups
max power cleans 60/40kg

3 min rest

amrap 5min
max cal row

rx+ 70/50kg

score is sum of power cleans & calories

a) mobility 4min
1:00 each
ankle stretch on box (30s each side)
hands on box shoulder stretch
sumo squat stretch
bird dog

b) warm up 5min
1 round
200m run
10 step ups
10 med ball squats
200m run
10 box jumps
10 wall balls

c) benchmark conditioning 32min
"Kelly"
5 rounds for time
400 m run
30 box jumps 60/50
30 wall balls 20/14lbs

compare to 26.9.23

a) mobility 3min
1:00 each
hand walk
scorpion
kneeling lat stretch

b) warm up 5min
2 rounds
200m row
10 push ups
10 ring rows
5 db swings / side

c) tempo strict press 12min
build to a heavy 3 rep press
5 sec negative

try to increase weight from 29.7.24.

d) conditioning 18min
on the 3:00 x 6
12 pull ups
300/270m row
12 db snatches 25/20kg

score is slowest round

a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hand walk
hip crossovers

b) warm up 8min
2 rounds
1:00 row
1:00 flutter kicks
1:00 bike / ski
1:00 lunges

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 10-30 russian twists
3. 8-15 cal bike or ski
4. 10-20 kb goblet reverse lunges
5. rest

a) mobility 3min
1:00 each
elbow instep rotation
hand walk + push up
calf stretch

b) warm up 6min
in teams of 2
2 rounds
6 good mornings
6 strict press
3 burpees
partner runs 100m

c) conditioning 30min
in teams of 2
60 clean & jerks 60/40kg
30 synchro burpees

into

1000m run

into
20 rounds
3 clean & jerks
3 burpees over the bar

a) mobility & warm up 8min
1000m run & drills

b) front squat 15min
work up to a heavy 3 rep front squat

c) conditioning 18min
1-2-3-4-5-6-7-8-9-10
front squats 60/40kg
200m run